Snacking between meals doesn’t have to unbalance your diet. You can resort to nutritious proposals that help you reach the main meals with an appetite.
OATMEAL SMOOTHIE
This can be an anti-stress refreshment, as oatmeal acts favorably on the nervous system. In addition, it is a great ally against excess cholesterol.
You can prepare the smoothie in the traditional way, boiling for fifteen minutes one hundred grams of crushed rolled oats in a liter of water, along with a vanilla bean, the peel of a lemon and a couple of tablespoons of cane sugar, if you want to sweeten. Then, strain and let cool before serving.
Another option is to boil the vanilla and lemon for five minutes in a liter of ready-made oat drink.
TOAST WITH VEGETABLE PÂTÉ
A few slices of toasted bread provide plenty of carbohydrates, plant-based proteins (8%), fibre – especially whole wheat fibre – minerals and almost all the B vitamins.
They taste delicious spread with a vegetable pâté as butter.
- Tahini, with a creamy consistency, provides calcium, magnesium and lecithin. It is prepared by roasting sesame seeds and crushing them with sea salt and water.
- Olivada is made by carving pitted black olives together with capers, oil and lemon juice.
KEFIR
A healthy snack that can be eaten at any time of the day, alone or accompanied by muesli, pollen or honey.
It is made with kefir nodules, a fluffy dough made up of various types of bacteria that ferment the milk making it creamier. It can be made at home or found in stores.
It is very beneficial for the intestinal flora, strengthens the immune system and regulates the digestive system, so that it promotes overall health.
CORN PANCAKES WITH GUACAMOLE
Guacamole is a delicious Mexican sauce that is prepared by mashing an avocado with a peeled tomato and half an onion, and dressing it all with salt, oil, lemon juice and ground chilli.
It is fresh and nutritious, as it provides the healthy monounsaturated fats of avocados, effective in controlling cholesterol and preventing cardiovascular diseases.
Corn pancakes enrich the snack with the nutritional value of cereals and, as they do not contain gluten, they are suitable for celiacs.
FRUIT JUICES
Juices are one of the best ways to introduce fruit into the diet and are easy to digest as long as they are drunk at a leisurely pace.
For snack time, it is a healthy and natural solution that children especially like.
They can be prepared with a solid ingredient that makes them thicker and foamier.
One of the simplest is made by whisking eight strawberries and a banana together with a glass of cranberry juice. When serving, add cinnamon or crushed ice. It has to be taken freshly made to take advantage of its rich antioxidants.
OLIVE “HOYITO”
Wheat and olive trees have been two emblems of the Mediterranean landscape. Since ancient times, bread and olives have been combined in a snack that stands out for both its simplicity and its nutritional value: the “hoyito“.
To prepare it, take a piece of bread, empty the crumbs, pour a drizzle of extra virgin oil inside and accompany it with a handful of chopped and seasoned olives.
Bread provides energy and B vitamins, while olives and oil offer antioxidant vitamin E and monounsaturated fatty acids, which are beneficial for the heart.
NUTS
Pairing nuts with dried fruits is a smart dietary choice. They are ideal to take on a hike or to the gym, or as a healthy snack that protects the cardiovascular system.
- Nuts provide protein and omega-3 and omega-6 fatty acids.
- Dried fruits provide healthy carbohydrates.
- In addition, between the two they provide minerals such as calcium, potassium, iron and magnesium, as well as vitamins A, B and E.
A simple and tasty snack is made by stuffing dried figs with walnuts or almonds, or combining dates with almonds.
